Does Exercise Help Migraines?

What the Research Says About Exercise and Migraines

Recent studies, including systematic reviews and randomized controlled trials, consistently show that regular aerobic exercise can reduce migraine frequency, intensity, and duration.

Highlights from the latest evidence:

• Amin et al., 2024 – Randomized controlled trial showing moderate aerobic exercise significantly reduced migraine days and pain intensity.

• Palacio‑Del Río et al., 2025 – Systematic review confirming aerobic exercise as an effective strategy for chronic migraine and tension-type headache.

• Ogrezeanu et al., 2025 – Dose-response meta-analysis examining how much aerobic exercise is needed to reduce migraine. Findings suggest that around 900 total minutes over 10–11 weeks of moderate-intensity exercise produces meaningful reductions in migraine frequency and intensity.

• Earlier reviews (2018–2019) and RCTs consistently support these findings.

Exercise isn’t a cure-all, but it can be a highly effective part of a comprehensive migraine management plan.

How Much Exercise is Needed?

To see benefits, the research suggests moderate-intensity aerobic activity performed consistently:

🏃‍♀️ Aerobic exercise parameters for migraine relief:

• Type: Brisk walking, cycling (stationary or road), treadmill jogging, or cross-trainer

• Frequency: 3 times per week

• Duration: 30–45 minutes per session

• Intensity: Moderate (~60–70% of maximum heart rate, or RPE 12–16/20 – “breathing harder but able to talk”)

• Progression: Start gradually if inactive, increase duration or intensity as tolerated

• Consistency: At least 8–12 weeks to see meaningful results
• Total volume: ~900 minutes over 10–11 weeks according to dose-response data

Some studies explored higher-intensity or interval training, but moderate, consistent exercise is safest and most effective for migraine sufferers.

Why Aerobic Exercise Helps Migraine Sufferers

Exercise may improve migraines through multiple mechanisms:

• Improved blood flow and oxygen delivery – supports healthy brain function and reduces vascular triggers
• Stress regulation – lowers cortisol and improves mood
• Pain modulation – releases endorphins, the body’s natural pain-relievers
• Sleep and recovery benefits – better sleep can reduce migraine triggers

By targeting physiological and neurological factors, aerobic exercise acts as a natural, preventative tool for migraine management.

Tips for Starting Safely

Even though exercise is beneficial, start smart:

• Begin gradually, especially if currently inactive
• Always include a warm-up and cool-down
• Track triggers and migraine patterns
• Pair aerobic exercise with posture, neck, and spinal care 

💡 Tip: Start gradually, monitor how your body responds, and adjust intensity accordingly. If you notice headaches triggered by exercise, consult a clinician to personalise your plan and identify safe strategies to continue being active.

How Fortitude Chiropractic Can Help

At Fortitude Chiropractic, we combine:

• Tailored aerobic exercise programs for migraine sufferers

   

• Manual therapy and soft tissue techniques to reduce pain & tension
• Rehabilitation exercises to improve strength and endurance through the neck and trapezius muscles

Patients in Doubleview and surrounding suburbs can receive a personalised plan integrating exercise with hands-on care, optimising results and reducing migraine frequency over time.

Book your appointment online or call us today and take the next step toward lasting migraine relief!

References

1.Lemmens, J., et al. (2019). The effect of aerobic exercise on migraine frequency, intensity, and duration: A systematic review and meta-analysis. Cephalalgia, 39(8), 1086–1096. DOI: 10.1177/0333102418821679

2. Varkey, E., et al. (2011). Exercise as migraine prophylaxis: A randomized study using relaxation and topiramate as controls. Cephalalgia, 31(14), 1428–1438. DOI: 10.1177/0333102411419681

3. Krøll, L. S., et al. (2018). Aerobic exercise in migraine prevention: A systematic review. Cephalalgia, 38(3), 476–485. DOI: 10.1177/0333102417694888

4. Amin, F. M., et al. (2024). Aerobic exercise for migraine: A randomized controlled trial. Headache: The Journal of Head and Face Pain, 64(9), 1045–1056. DOI: 10.1111/head.15070

5.Palacio‑Del Río, C.J., Monti‑Ballano, S., Lucha‑López, M.O., Hidalgo‑García, C., & Tricás‑Moreno, J.M. (2025). Effect of Exercise on Chronic Tension‑Type Headache and Chronic Migraine: A Systematic Review. Healthcare, 13(13), 1612. DOI: 10.3390/healthcare13131612

6.Ogrezeanu, L., et al. (2025). How much aerobic exercise is needed to reduce migraine? A dose–response meta-analysis of pain intensity and frequency. Headache: The Journal of Head and Face Pain, 65(1), 15–28. DOI: 10.1111/head.15070

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